Heard of baobab but not sure what it is or why it’s popular?
You’re in the right place.
We’re here to demystify the fruit of the baobab tree and explore all the different benefits it can have on your health and wellbeing, as well as more information on how to include it in your daily routines.
In this article, you’ll find out
- What baobab is and what it does
- 7 superfruit baobab benefits
- 6 ways to use baobab
- Baobab powder dosage
- Potential baobab side effects
Pronounced bay-uh-bab, this superfruit originates from multiple regions of Africa, Madagascar and Australia – all found in low-lying arid areas.1
With a sweet, citrus-y flavour, the baobab fruit has been enjoyed for centuries – but it also boasts a range of potential benefits too!
This is mainly down to its impressive nutritional profile, as it is a great source of fibre and vitamin C amongst other things…
A 10g (tablespoon)2 serving of baobab powder provides approximately:
So what are some of the potential benefits of baobab? Discover seven of the best, below:
It may support your weight control efforts
If you’re trying to control your weight, adding baobab powder to your diet may be able to help.
This idea was explored in a small study from 2017, where some participants drank a smoothie with 15 grams of baobab extract in it and the rest had a placebo.
The ones who had the baobab extract experienced reduced hunger levels compared to those who didn’t, suggesting that it may be a helpful weight control.3
What’s more, the fibre contents of baobab fruit powder may also support your weight goals as increasing your fibre has been shown to potentially decrease overall calorie intake and even body weight over a four-month time frame.4
It’s a great source of vitamins and minerals
There’s a reason baobab is considered a superfood. This is thanks to it’s nutrient dense contents, as it’s rich in an array of different vitamins and minerals. Baobab powder is rich in vitamin C and iron, as well as calcium, potassium and vitamin A.5
It may support blood sugar levels
Including baobab in your daily routine may also have a positive impact on your blood sugar levels.
Various research has shown that baobab fruit powder has the potential to lower the glycemic index of foods like white bread, as well as slowing down the rise of blood sugar levels between 20-30 minutes after eating white bread.6
In addition to this, new research from 2022 concluded that baobab is a promising hypoglycemic agent (aka something that lowers the level of glucose in the blood) as well as showing high antioxidant activity.7
It may support your digestion
Thanks to its high fibre contents, baobab might be effective at supporting your digestive system. Just one tablespoon of baobab powder contains 5 grams of fibre, with 3 grams being soluble and 2 grams being insoluble fibre.8
Eating more fibre has long been associated with increased stool frequency in people with constipation.9 But that’s not all. It also provides your gut with prebiotics, which feed the ‘good’ bacteria and help your microbiome.10
It may help your body absorb iron
Another benefit of baobab is that it may help your body to absorb iron.
In fact, a study from 2020 found that although not many effects of baobab fruit powder were detected, they still believe it to be a relevant product to help improve non-heme iron absorption.11
It may support your immune system
The flavonoids and saponins of the fruit have been shown to possess immune-supporting properties, according to a study from 2021.12
6 ways to supercharge your day with baobab
Add to your morning smoothie
Stir into savoury sauces
Not a fan of smoothies? No worries. A quick switch for you is to add a teaspoon or two of baobab powder to your savoury sauces, you’ll never even know it’s there!
Sprinkle over cereal
Make your cereal a superfood bowl by sprinkling over some baobab and stirring it into your tasty mixture!
Stir into porridge
If porridge is your go-to breakfast, an easy way to take it up a notch is to add a serving of baobab powder to increase the fibre contents even more.
Use it in your bakes
Another popular way to use baobab powder is to add it to your bakes! Whether you’re making bread or cupcakes, why not give it a try?
Take it as a shot
If you want to get it out of the way, simply add some baobab fruit powder to a little water and juice (if you fancy it) and just get it down you!
How much baobab is safe to take?
Generally speaking, baobab powder can be consumed in 1-2 tablespoon servings.
But if you’re concerned about this or would like to take more, please speak to a medical professional for personalised advice.
What are the side effects of taking baobab?
Reported side effects are minimal, and baobab is generally considered safe.
However, it is worth noting that although small, there have been some anti-nutrients found in baobab and there has not been much research on whether baobab extract is safe for pregnant people.14
The final say
It’s safe to say that baobab powder can offer some pretty impressive benefits, from supporting your digestive system to balancing blood sugar levels.
But if you have any pre-existing medical conditions and you’re not sure if baobab will affect it, get in touch with your GP for further advice.
Last updated: 12 May 2022